This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
cassapple on April 08, 2009
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Incline Barbell Press40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1060
12 lbs.1060
Incline Dumbbell Flyes10 lbs.1060
10 lbs.1060
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.860
15 lbs.860
15 lbs.860
Bent-Over Barbell Rows25 lbs.1060
25 lbs.1060
Cross-Bench Dumbbell Pullovers10 lbs.1160
10 lbs.1160
Lower Back
Back Extension: Ground-1060
Flutter Kicks-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

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